Does Magnesium Help You Sleep?
Quick Answer
Yes, for many people. Magnesium regulates GABA (calming neurotransmitter) and melatonin. Studies show it improves sleep quality, especially in deficient people. Glycinate form is best for sleep. 300-400mg taken 30-60 minutes before bed is typical.
Key Points
- Regulates GABA and melatonin (sleep hormones)
- Glycinate form is best for sleep
- 300-400mg 30-60 min before bed
- Effects strongest if you're deficient
- Give it 1-2 weeks to work fully
Detailed Answer
HOW MAGNESIUM AFFECTS SLEEP:
1. Regulates GABA: The "calm down" neurotransmitter. Low magnesium = overactive nervous system = poor sleep.
2. Supports melatonin: Magnesium is needed for melatonin synthesis. Low Mg can mean low melatonin.
3. Reduces cortisol: Helps lower stress hormones that keep you wired at night.
4. Relaxes muscles: Physical tension interferes with sleep. Magnesium helps muscles relax.
WHAT THE RESEARCH SAYS:
• Multiple studies show improved sleep quality in older adults • Reduces time to fall asleep • Increases sleep duration • Effects are strongest in those who are deficient • May help restless leg syndrome (common sleep disruptor)
BEST FORM FOR SLEEP:
Magnesium glycinate is the winner here. Glycine itself has calming properties, so you get double benefit. Citrate works too but may cause looser stools. Avoid oxide (poor absorption).
HOW TO USE:
• 300-400mg magnesium glycinate • 30-60 minutes before bed • Give it 1-2 weeks to see full effect • Can combine with other sleep supplements (melatonin, L-theanine)
Evidence Quality
Some quality studies, more research helpful
Key Sources:
- studyMagnesium and Sleep Quality in Older Adults: RCT
- reviewMagnesium and GABA Receptor Function
- reviewOral Magnesium for Insomnia: Systematic Review
Related Questions
Magnesium glycinate. The glycine component adds extra calming effects. Second choice: magnesium citrate. Avoid oxide (poor absorption).
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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